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Nutrition in sports

Nutrition in sports aerobics Cycling is an example of aerobic sports nutrition aerobic sports will depend on the sport, however there are common to them all. Aerobic exercise requires the muscles to work at half intensity during long intervals of time (usually over half an hour), these sports require a higher oxygen consumption used to “burn” fat and sugar consumption, producing adenosine triphosphate (ATP), which is the main energy carrier for all cells in the human body. In other words this type of exercise requires energy intake in nutrition. Initially during aerobic exercise, glycogen is broken down to produce glucose but when it is scarce, fat (adipose tissue) starts to decompose providing power for some time. The latter is a slow process and is accompanied by a decrease in performance.The change of energy supply to end depending on what causes fat marathon runners often called “break the wall” ( “hitting the wall”). Some specific techniques of this sport are “carbohydrate loading” made days before the competition (usually fructose), which aim to expand the energy stores in the body. In some cases they are used pre-exercise ergogenic aids that stimulate the effort such as caffeine, glycerol, free chain amino acids, compounds that enhance storage and can be sodium bicarbonate (increased blood pH), etc. . During aerobic exercise is very important fluids to restore water levels in the body, very often incorporate high-carbohydrate glycemic index such beverages (sports drinks with glucose) to provide calories to activity sports.Often the phrase “having to drink without thirst” to avoid fatigue due to decompensation of mineral salts in the muscles, so that establishing routines fluids every 20 to 30 minutes. After the aerobic effort is needed to replenish the glycogen stores in muscles, it is for this reason that a food in liquid form with a 4:1 ratio between carbohydrates and protein is recommended for optimal recovery.